The Hypertrophy Philosophy
General
Beginner
Machine strength
Plan Details
The The Hypertrophy Philosophy routine by sachin.gangele.sg is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs and Shoulders
Est. 36 min
7 exercises
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Dumbbell Lunge
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Machine Reverse Fly
1 Set x 1 Rep
Wed
Chest, Triceps, Shoulders
Est. 44 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Incline Bench Press
1 Set x 1 Rep
Weight Plate Front Raise
1 Set x 1 Rep
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Cable Shoulder Extension
1 Set x 1 Rep
Thu
Legs, Back, Biceps
Est. 50 min
8 exercises
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Walking Lunge
4 Sets x 15,12,10,8 Reps
Machine Seated Calf Raise
4 Sets x 15,12,10,8 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 1 Rep
Barbell Curl
5 Sets x 5 Reps
Dumbbell Hammer Curl
1 Set x 1 Rep
Sat
Chest and Triceps
Est. 31 min
7 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Leverage Decline Chest Press
3 Sets x 12,10,8 Reps
Machine Fly
1 Set x 1 Rep
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Dip
1 Set x 1 Rep
Sun
Back and Biceps
Est. 33 min
7 exercises
Cable Rope Seated Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Elevated Row
1 Set x 1 Rep
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Barbell Drag Curl
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
1 Set x 1 Rep
